Proteins, your allies for health and performance!
After fats and carbohydrates, it's now time for the third major family of macronutrients: proteins. In this article, we reveal all their secrets, explain their benefits for athletes, and give you our best tips for choosing and consuming them effectively. Keep in mind that each macronutrient plays a fundamental role in the proper functioning of your body, each with its own missions, particularities, and benefits in your dietary balance.
As part of our eco-responsible approach, the choice of proteins we use in our products is paramount. At Baouw, we have chosen to use only plant-based proteins in our products. Why? Because, in addition to being of very high quality, they are also highly digestible and contain micronutrients (calcium, magnesium, etc.).
Our mission remains the same at Baouw: to provide you with all the necessary knowledge to make you fully active in your practice and health. Thanks to the keen eye of our two experts, Benoit Nave, our lead nutritionist and co-founder of Baouw, and Marion Counil, dietitian-nutritionist and seasoned trail runner, we unveil today the benefits of proteins in sports.
1/ What are proteins?
‘Proteins are the building blocks for many structures in the human body’.
To ensure you have all the important terms to know when talking about proteins, let's start with an overview of the basic principles surrounding this large family of foods.
‘Proteins are made up of essential amino acids that are only provided by food, that are not synthesised endogenously, but exogenously, i.e. provided via food: they are systematically found in animal products and they are distributed in several plants,’ explains Marion.
Benoit continues: "Proteins are the building blocks for many structures in the human body, particularly our muscles and the tissues that support our muscles, bone structures, and vascular structures. Proteins enable the construction of molecules that are very important for the overall functioning of the body, including hormones, such as neurotransmitters like dopamine, adrenaline, and serotonin, which help regulate our behavior."
Beyond just fuel for muscles…
When we talk about proteins, we immediately think of muscles. However, they are present in almost all the cells of your body. They are particularly involved in the composition of:
your tendons,
your ligaments,
your skin,
your hair,
your nails.
They also participate in the production of digestive enzymes, hormones, and antibodies essential for the proper functioning of the immune system.
In other words, proteins are not only useful for better recovery after a workout: they simply allow your body to function properly on a daily basis.
Not all proteins have exactly the same quality
All proteins provide amino acids, but they are not all assimilated with the same efficiency. Their quality mainly depends on two criteria: their profile in essential amino acids and their digestibility, that is to say, the ability of your body to absorb and then use them.
This is indeed the reason why it is often advised to vary the sources of protein throughout the week rather than always consuming the same foods. This diversity not only helps cover all amino acid needs but also allows you to benefit from different micronutrients depending on the foods consumed. This table clearly highlights the importance of such diversification.
Source of protein | What it provides in addition to protein |
Eggs | Very good bioavailability, vitamin B12, choline |
Fatty fish | Omega-3, vitamin D, iodine |
Legumes | Fiber, iron, magnesium |
Whole grains | Complex carbohydrates, B vitamins |
Nuts | Good fats, vitamin E, magnesium |
Pumpkin seeds | Iron, zinc, quality plant proteins |
Tofu and tempeh | Calcium (depending on production), complete proteins, good digestibility |
Quinoa and buckwheat | Naturally contain all essential amino acids |
Animal proteins and their benefits
Non-exhaustive list: white meat (chicken, poultry, turkey), red meat (beef), fish (sardines, mackerel, salmon…), eggs, dairy products (cottage cheese, hard cheese).
Marion details: “One can be athletic and vegetarian and therefore not eat meat, but still consume eggs or dairy products. In this case, supplementation is not always necessary even though it is interesting to conduct a blood test to check for possible deficiencies and prevent the appearance of various symptoms related to a deficit in proteins, such as generalized fatigue or a strong craving for sugar. According to the WHO, the recommendation is to:
one portion of red meat every 10 days,
one portion of white meat 2 to 3 times a week,
the same for fish.
The egg remains the reference protein in terms of digestibility and absorption (99% with runny yolk and well-cooked white), and can be consumed every day.”
For Benoît, meat and animal proteins are not problematic in themselves, what is problematic is the way they are produced.
"Over and above its origin, animal or vegetable, the quality of the protein will strongly depend on the way it has been produced. If we take the example of beef, beef produced by intensive farming will consume a lot of water and cereal products (soya), whereas meat raised on pasture will consume far fewer natural resources. These are opposing production models that do not produce the same quality of product on your plate. In the case of extensive farming, animal proteins are very rich in micronutrients, particularly omega 3 fatty acids.
Sources and benefits of plant proteins
Non-exhaustive list: cereals and pseudo-cereals (spelt, wheat, corn, rice, oats, rye, millet…), legumes (lentils, chickpeas, split peas, amaranth, red beans…), fermented soy (tofu, tempeh…), oilseeds (walnuts, hazelnuts, almonds, cashews…).
According to Marion, "when you have a predominantly vegetarian diet, you need to use what we call “complementary protein” during one meal of the day. In other words, combining several plants together. For example, wholegrain or semi-complete rice and lentils. Why wholemeal or semi-complete? To take advantage of the fibre, proteins and minerals present in the germ and bran of the cereal, which are not present in white rice’.
Marion adds, ‘This cereal/legume combination is most often recommended, as it provides 2 very important essential amino acids: methionine in cereals and lysine in legumes. There are foods that contain these 2 essential amino acids: quinoa, buckwheat, amaranth and hemp. Finally, a word of advice: if you want to assimilate plant proteins more effectively, consider soaking them. As you can see, there's a huge range of foods to choose from, so you can vary your tastes and textures. Indulge yourself, the combinations are endless, so don't be afraid to be daring!
Benoit adds: “There is no conflict between animal and plant proteins; plant proteins very often complement their animal counterparts. However, their major advantage is that, unlike meat, they have a very favourable PRAL* index* meaning they tend to have an alkalising effect on the body. For example, following a long, intensive or strenuous training session, these protein sources are more beneficial, as they help to buffer the acidity generated by the training.”
PRAL* index: measures the alkalinising or acidifying potential of foods.
A diversity that also benefits your athlete's microbiome
Plant proteins have another often-overlooked advantage: many of them provide dietary fibers, polyphenols, and numerous micronutrients. Unlike animal proteins, they thus nourish the microbiome of the intestine, this ecosystem of billions of bacteria that participates notably in immunity, digestion, and even certain metabolic functions.
For an athlete, maintaining a diverse microbiome is a real asset, especially during periods of intensive training when digestive balance can sometimes be put to the test.
2/ Proteins, your daily health allies
‘It's very important and more beneficial to eat protein at the start of the day, from breakfast onwards, to promote the metabolism of neurotransmitters, particularly dopamine’.
Marion presents you with the good recommendations: “For an adult, it is advised to consume 0.8g to 1g per kilogram of body weight, which can go up to 1.6g in various cases: significant sports load, pregnancy, healing from a serious injury… On average, this corresponds to providing about twenty grams of protein per meal, which can correspond to 2 eggs, 150g of tofu, 100g of chicken, or 250g of cooked lentils. Today, it is recommended to provide daily in one’s diet a ratio of proteins distributed between: 70 to 80% from plant sources and 20 to 30% from animal sources.”
When talking about protein intake, we often focus on the quantity consumed in a day. However, their distribution is just as important. It is better to provide about twenty grams of protein at each of the main meals rather than concentrating most of the intake at dinner. This distribution allows for more regular stimulation of muscle protein synthesis throughout the day, while limiting the periods when the body lacks raw materials to ensure its renewal.
Benoit, for his part, argues that there are certain times of the day when it’s better to prioritise protein intake. He explains that this is known as chrononutrition.
“It is very important and more beneficial to provide protein at the start of the day, from breakfast onwards, in order to promote the metabolism of neurotransmitters, particularly dopamine. This will also ensure that serotonin is secreted in sufficient quantities throughout the day. Protein intake at the start of the day will also promote thyroid metabolism thanks to a particular amino acid: tyrosine. Tyrosine promotes energy synthesis and therefore vitality. For other meals, you should limit your meat intake, particularly as it is difficult for the body to digest meat at this time of day. Instead, opt for lighter proteins such as fish or vegetable proteins’.
An amino acid particularly interesting for athletes: leucine
Not all proteins have exactly the same nutritional profile. Among their components, one amino acid particularly attracts the attention of researchers: leucine.
As part of the BCAA, family, it acts as a real trigger for muscle recovery after exercise. It is found naturally in eggs, certain dairy products, soya and the pumpkin seeds used in Baouw recipes. But of course, leucine never acts alone: it forms part of an overall protein intake and a balanced diet.
Proteins and their benefits on your performance over time
‘Whatever type of effort you're about to embark on, the protein intake provided by our new protein bars can only have a positive impact on your performance’.
Let's now turn our attention to a rather controversial question that is not yet common sense: are proteins essential for performance and, above all, should you consume them during exercise?
When it comes specifically to sporting performance, Benoît’s answer is unequivocal: “There is no particular benefit in consuming them for sessions lasting up to 8–10 hours. For longer sessions, taking BCAAs (branched-chain amino acids) can be beneficial, particularly if there is a long night-time session, as they help to reduce melatonin synthesis, with the aim of minimising the feeling of drowsiness during exercise.”
Marion explains: ‘You can optimise your recovery with a protein intake after exercise to promote muscle rebuilding, ideally between 30’ and 1 hour after your effort. If you opt for post-workout vegetable proteins, choose brands that pre-germinate the protein to improve digestion, absorption and assimilation, and to avoid intestinal irritation. During exercise, there are as yet no significant studies demonstrating their benefits, even if they do show interesting effects in limiting muscle catabolism during long-duration efforts such as ultra-trail running’.
Benoit concludes, “Whatever type of exercise you’re planning to do, the protein provided by our protein bars is bound to have a positive impact on your performance. It’s important to choose foods you enjoy – whether they’re high in protein or not – so don’t forget to eat what you fancy. That’s the balance we strive for in each of our recipes: combining performance with a delicious taste.” Whether it’s bars, recovery drinks or something else, there’s a wide choice available to you!
Endurance sports also require their dose of protein!
For a long time, proteins have mainly been associated with weight training. However, the endurance disciplines also heavily engage the muscle mass.
Over the course of training, muscles endure thousands of contractions that cause micro-injuries. Proteins then help repair these tissues, limit muscle catabolism, and prepare the body to handle the next training loads. Furthermore, proteins also play an important role in the recovery of the immune system. After a prolonged effort, the body goes through a period during which its natural defenses may be temporarily diminished. Having a sufficient protein intake then contributes to the renewal immune cells and maintaining good overall recovery.
They are therefore not only used to gain strength: they also help to sustainably maintain the muscle's ability to produce long-lasting effort.
And at Baouw, how does it work then?
As a reminder, Benoit is the originator of Baouw products and has greatly contributed to the development of the recipes that make you salivate today. He explains to you why Baouw only uses plant-based proteins in its products.
"Unlike animal proteins, which are more difficult to use in sports nutrition recipes, plant proteins have a number of advantages: they can be easily incorporated into our recipes, they are varied and tasty, they can be cooked, and they keep very well. They are also alkalinising, so they help to limit the acidification of the body during exercise and maintain the acid-base balance. This will also allow vegans and those who wish to reduce their consumption of animal proteins to use nutrition products that are solely plant-based."
You will have understood, the intake of proteins in your daily life to aim for full health is essential. That’s why, at Baouw, you can find a complete range of protein bars with products that are 100% naturally sourced and organic, mainly composed of nuts, pumpkin seed protein, and extra virgin olive oil. A perfect alternative to the protein products currently available on the market, which mostly use proteins from the other side of the world.
On our website, you’ll find three delicious, indulgent recipes specially designed to support performance and recovery: Chocolate - Peanut / Red Fruits - Cashew / Apple - Cinnamon.
Why use pumpkin seed protein? “Because, beyond the fact that it is grown in Europe and not in China like the vast majority of other proteins on the market, it contributes to the normal functioning of the immune system and reduces fatigue thanks to its iron content,” Benoît proudly states.
Our session “misconceptions about proteins, their benefits, and the health of athletes”!
As well as advice from our two experts, we've got a true or false on protein to break down the myths!
“That our protein bar is organic is fundamental”: true
Choosing an organic protein bar means avoiding the chemicals and other processed ingredients found in most protein bars on the market. The Baouw version, just like our energy gels, our electrolyte tablets or our energy purees, is fully in line with our philosophy: to be as natural and selective as possible in the choice of the ultra-premium ingredients that go into it. Like all our products, it is gluten-free, dairy-free and grain-free.
“Protein has never been so trendy”: true
FANNY: ‘There's clearly a hype around protein thanks to opinion leaders and experts - mainly nutritionists, influencers and athletes - who are constantly extolling its virtues, particularly for rebuilding muscle after exercise. And there are some very objective figures to back this up: studies predict that plant protein consumption will grow by over 40% between now and 2030!
“Protein is only for muscle regeneration”: false
BENOIT: ‘It's true that nowadays we quite rightly recommend consuming protein after exercise. Through sporting activity, you give the body a construction message, as if it were building a house, but to do that, it still needs bricks... And those bricks are the amino acids that make up proteins. However, to limit the protein to this function alone would be highly simplistic. Protein also plays a crucial role in the effectiveness of the neurotransmitters that regulate moods, sleep cycles, motivation and the ability to control one's determination... Finally, it is the source of a strong immune system and therefore of a healthy person.
" Proteins are less important in outdoor sports ": false
FANNY: ‘It's true that, for a long time, proteins were associated with bodybuilding, fitness and other forms of bodybuilding. However, our experts, including Benoit, have proved that the ‘strength’ aspect is a decisive factor when it comes to performance in endurance sports. In simple terms, protein helps to increase strength endurance, i.e. the muscle's ability to run or cycle to its full potential in long events such as trail running, ultra-trail running or cycling’.
" Proteins help to get in shape ": true
We often hear that protein dehydrates us: yes, to a certain extent, this is true. Why? First, because protein causes a fairly instantaneous feeling of fullness, which is purely metabolic. You will feel hungry just an hour after eating a breakfast of cereal, but not after eating two eggs and some fruit.
" All proteins are equal ": false
BENOIT: ‘Each protein has its own assimilation index. This refers to the percentage of the protein ingested that is actually assimilated by the body and used in the form of amino acids. It is a sort of quality index for each protein. It should be noted, however, that their composition is also part of their uniqueness. Not all proteins contain the 8 essential amino acids. So not all proteins are the same!
" The more protein you eat, the more you progress ": false
Beyond certain intakes, further increasing the amount of protein does not improve recovery or performance. A balanced diet, combined with appropriate training and quality sleep, remains the best strategy.
" The protein bar is only consumed after effort ": false
BENOIT: ‘It's true that our protein bar has a real role to play in the muscle rebuilding process that takes place after exercise. But its usefulness doesn't stop there. I recommend consuming it after a session, obviously, but also on certain long outings that can last several hours, as it has a reasonable carbohydrate content. Finally, although I attach fundamental importance to meals as structuring rituals in a person's daily life, our protein bar can act as an appetite suppressant or ideal snack if you haven't had time for breakfast or anything else. It's a healthy and tasty alternative if you have no choice but to miss a meal’.
You now have, in your nutrition box, a wealth of information so that proteins and their countless benefits become your allies in daily life and for your performance. Want to delve deeper into topics around sports nutrition and become fully engaged in your health? Go discover our dedicated articles!